Practice Safe Sets
It’s important to practice safe sets at the gym. Whether you’re a lifting regularly or new to the process, these tips and techniques will insure safe and effective sets.
Breathe. Make sure you don’t hold your breath. Your blood pressure can increase during weightlifting to unsafe levels if you hold your breath.
Lift a suitable amount of weight. The amount of weight you lift should depend on your goal. To increase muscle size and strength, shoot for 6-8reps. To increase overall muscular endurance, choose a weight that you can lift 12-15 reps.
Don’t rush. Don’t jerk the weight up. Lift and lower the weight in a slow, controlled fashion. This helps you improve core strength and stability and isolates the muscles you want to work.
Seek balance. Work all your major muscles including legs, chest, back, shoulders, and arms.
Be consistent. Strength training a minimum of three times a week will build muscle and boost metabolism.
Get a firm footing. Keep your feet shoulder width apart for a stable base and good balance.
Bend at your knees and hips. Avoiding simply rounding your spine during strength training bend at hips/knees instead.
Tighten stomach muscles. Abdominal muscles support your spine when you lift, off setting the force of the load and protect your back.
Keep load close. Don’t hold the load away from your body. The closer it is to our center of gravity, the less force it places on your spine.
Exercise through the full range of motion. Perform each exercise through a full range of motion. This enhances both muscle strength and flexibility.
Store your weights properly. Watch the way you lift weights out of the rack. Keep your core strong and lift with your entire body.
Concentration. To get the best results possible, you need to concentrate on exactly what you are trying to achieve while you are lifting.
Rest. Make sure to take rest days between workouts of the same muscle group.